Doses for Good Health of recommended Vitamins

The following table outlines the recommended daily intake of vitamins and minerals, as set forth by the Food and Nutrition Board of the American Institute of Medicine (other countries have similar guidelines).

The amounts of Doses for good health of recommended vitamins is listed are for healthy adults averaging 2,000 calories per day. Amounts vary for children, seniors, pregnant/lactating women, smokers, heavy alcohol drinkers, stressed or depressed people, those with chronic diseases or those who consume less than 2,000 calories per day.

The Recommended Dietary Allowance (RDA) is the minimum amount required to avoid a deficiency. Recently, some of these figures were updated with a Dietary Reference Intake (DRI), which lists the amount required for optimal health (some experts still believe these have been set too low).

Doses for good health of recommended vitamins

Vitamin A Men: 1000 mcg
Women: 800 mcg

Vitamin D 5 – 10 mcg

Vitamin E Men: 10 mg
Women: 8 mg

Vitamin K Men: 70-80 mcg
Women: 60-65 mcg

Vitamin C Men: 90 mg
Women: 75 mg

Choline Men: 550 mg
Women: 425 mg


Thiamin (B1) Men: 1.2 – 1.5 mg
Women: 1-1.1 mg

Riboflavin (B2) Men: 1.3 mg
Women: 1.1 mg

Niacin (B3) Men: 16 mg
Women: 14 mg

Pantothenic Acid 5 mg

Vitamin B6 1.3 – 1.7 mg

Folic Acid/Folate 400 mcg

Vitamin B12 2.4 mcg

Biotin (30 mcg)

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